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True Athlete Performance president Rob Rose presents a drill that is sure to cut down on the time it takes your players to change direction on the court. The “Star Drill” works on increasing athlete agility while continuing to face the net, which is an essential part of effective volleyball.
Drill Summary: Place one cone where both sidelines touch the baseline and where both sidelines touch the attack line. Put another cone in the middle of the rectangle. To begin, the athlete starts by standing adjacent to the middle cone. The coach blows their whistle and the athlete races to the front cone on the side of the middle cone they started. Then, the athlete races back to the middle cone while doing their best to keep their shoulders square to the net. After touching the middle cone, the athlete runs to and touches the other front cone and returns to the middle cone. Finally, the athlete does the same for the two back cones, running to and touching both before returning to the middle cone and completing the drill.
Keys to the Drill:
1) Drive the arms.
2) Drop at the hips, not the waist.
3) Face the net.
4) Keep your head up.
This video came from Championship Productions’ video “Explosive Speed, Reaction and Jump Training for Volleyball.” View other world class Volleyball videos!
Thanh Pham, University of St. Thomas head coach, uses the “Servers vs. Passers” drill to increase server aggressiveness, work on digging tough serves and also provide some conditioning to his practices. Players will enjoy competing against the other side of the court to see who doesn’t have to run!
Drill Summary: In this drill, half of the team goes to one side of the court as servers and the other half goes to the other side as passers. Servers take turns serving one at a time to three passers. The rules are, if the server gets an ace, the passer closest to the ace has to run twice. If the passer does a one or two pass, they run once. If the passer does a three pass, the server runs once. Finally, if the server misses, they have to run twice.
Keys to the Drill:
1) Work on making serves tough to return.
2) Proper digging technique.
3) Shuffle and stay in front of the ball.
4) Minimize weight shift while passing.
2012 Olympic Bronze Medalist Coleman Scott baits his opponents into reaching, opening up an opportunity to attack. While the post double isn’t Scott’s go-to move, it’s proven very effective in competition. See for yourself why the post double is a great move to use when hand fighting!
Drill Summary: The first thing the wrestler needs to do is bait their opponent into reaching. Scott does this by pulling on the back of his opponent’s head. From there, the opponent is forced to post. When the opponent reaches, the wrestler grabs above the elbow and steps simultaneously. Next, the wrestler brings their hand from the back of the head and reaches outside while the lead knee passes between the opponent’s feet. Then, the hands can lock below the opponent’s butt and the wrestler can fly their knee, block the opponent’s knee and take them down.
This video came from Championship Productions’ video “Championship Signature Move Series: Coleman Scott’s Double Leg Takedown.” View other world class Wrestling videos!
The extra space between the second and third hurdles in the “3-Step 5-Step 3-Step Drill” allows the athlete to sprint faster than they’re usually able to. This is why University of Arkansas assistant coach Doug Case uses the drill – to train his athletes how to handle the hurdles at overspeed.
Drill Summary: Set up four hurdles. The distance between the first and second hurdles should allow for a proper 3-step interval, followed by a 5-step interval between the second and third hurdles, and one more 3-step gap between the third and fourth hurdles. The athlete takes off on the coach’s command, focusing on reaching top speed during the 5-step interval so they can learn to hurdle running slightly faster than their usual pace.
Keys to the Drill:
1) Be very fast on the 5-step portion.
2) Step down quickly with the lead leg going over the hurdles.
3) Pull the trail leg through on a flat plane.
4) Develop a rhythm.
This video came from Championship Productions’ video “Arkansas Track and Field Presents Common Errors and Corrections Men’s Hurdles.” View other world class Track & Field videos!
Australian Olympic and National Team head coach Ian Pope presents some of his favorite butterfly drills. These drills improve swimmers’ arm movement, rhythm, timing and much more.
Drill Summary: For the alternating arm strokes drill, swimmers can do a number of different combinations of moves with regular butterfly kicks. Coach Pope recommends alternating strokes with two left, two right and two both. For the catch position pull-up drill, the swimmer finds a spot on the wall and places both hands flat on the side of the pool. With their hands on the side, the swimmer fully immerses under water before lifting their body out of the pool until their elbows are straight, focusing on keeping their hands close to their body. This promotes the correct elbow position needed in a good butterfly stroke.